PSKC CrossFit - CrossFitWeightliftingOverhead Squat (Work up to heavy single)SKILLMetcon (No Measure)EMOM 8 15 Double Unders (10 DU) (5 DU) or (30 Singles)MetconMetcon (AMRAP - Rounds and Reps)5 min AMRAP 12 Hang Cleans (95/65)(75/55)(65/45) 9 Burpee over Bar 1 min rest 5 min AMRAP 12 OH Squats (95/65)(75/55)(65/45) 25 Double Unders (75...
PSKC CrossFit - UNLOADEDMetcon (Time)Partner Up - Split Reps 50 Double Under Buy In (150 singles) 3 Rounds 50 Air Squats 50 DBL KB Push Press (44/26) 50 Burpees 50 Mountain Climbers (total) 50 Double Under Cash Out...
PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 4 - break into alternating pairs 10 Rounds: 10 x cleans (135/ 95) 15 x synchro burpees Finish with a 2k row relay All team members must row at least once Intermediate 95/65 Beginner: 65/45Teams are broken into 2 x alternating pairs (pair A&B). Only one pair...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)25 Min AMRAP PARTNER UP 60x SuitCase DL (53/35) 50x Burpees 60x Dbl KB Front Squat (44/26) 50x Burpees 60x DBL KB Push Press (44/26) 50x Burpees REMAINING TIME MAX CALS ON SKI-ERG...
PSKC CrossFit - CrossFitNo matter the workout - you will dominate....
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds)Coach Has a Special Surprise!...
PSKC CrossFit - 101 CourseMetcon (AMRAP - Rounds and Reps)10 min amrap 10x kb swings 10x Ski 10x sit-ups...
PSKC CrossFit - CrossFitWeightliftingBack Squat (max reps at your bodyweight)Intermediate: 75% BW Beginner: 50% BW Goal is to go ALL OUT, no more than 3 seconds rest at the top. Shoot for minimum of 20 reps.MetconMetcon (Time)Teams of 3: Push Press x 135 (135/95) Backsquat x 135 (135/95) Intermediate:...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)For Time CrossFit Open Workout 14.5 21 x Thrusters (44/26) 21 x Burpees 18 x Thrusters (44/26) 18 x Burpees 15 x Thrusters (44/26) 15 x Burpees 12 xThrusters (44/26) 12 x Burpees 9 x Thrusters (44/26) 9 x Burpees 6 x Thrusters (44/26) 6 x Burpees 3 x Thrusters (44/26) 3 x Burpees...
PSKC CrossFit - CrossFitMetconMetcon (Time)Team of 4 Relays: 5 rounds for time 1:00 rest at the end of every round -Score is total time to complete Station 1: 5 x burpee box jump Station 2: 100m Skierg Station 3: 5 x deadlift 275/185 Station 4: 150m row*All athletes starts at the same...